A na-agbazi ara ehi a na-enweghi ọkpụkpụ na ahịhịa ọhụrụ n'ime obere osi nri . A na-agbanye anụ a na-esi na ya na-agbanye n'ọkụ dị 5 ruo 7-quart ngwa ngwa. Maka obere onye na-esi nri dị obere, jiri okpukpu abụọ nke ọkpụkpụ 2 1/2 na 3-paụnd.
Mee ka toki ahụ zuru oke na friji tupu ị malite ịkwadebe ya na onye na-esi nri ngwa ngwa.
Ihe Ị Ga-achọ
- 1 ọkpụkpụ ọkpụkpụ na-abaghị uru, na akpụkpọ ahụ, ihe dị ka kilogram 4
- 1/4 cup chopped fresh pasili
- 1 tablespoon ọhụrụ thyme epupụta
- 1 tablespoon butter, softened
- 1 tablespoon grated lemon zest
- 2 Granny Smith apụl, peeled, cored, na chopped
- 2 carrots, bee n'ime nnukwu chunks
- 4 iko leeks (nke na-acha ọcha ọcha & 1-anụ ọhịa na-acha akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ), rinsed, sliced thinly *
- 1 iko
- efere ọkụkọ , ọkacha mma ma ọ bụ sodium dị ala
- 1/2 iko mmanya ọcha ma ọ bụ karịa efere
- 2 tablespoons bọta, ime ụlọ okpomọkụ
- 2 tablespoons niile-nzube ntụ ọka
Otu esi eme ya
- Na mkpịsị aka gị, wepụ iche site na anụ ara. Gwakọta pasili, thyme, 1 tablespoon nke bọta na lemon zest. Ghaa nkpu na mkpokọta ihe ogwu na n'okpuru akpụkpọ. Kpochie akpụkpọ ahụ na ebe ejiri kichin.
- Chọkọta apụl, carrots, na leeks na ala nke ihe ntanetị akwa nke onye na-esi nri 5 ruo 7-quart. N'elu elu ara, na-acha ahụ. Dụgharịa ihe ọṅụṅụ lemon ahụ n'elu toki.
- Kpuchie ma sie nri elu maka awa 1. Gaa n'ihu nri na ala maka awa 6 ruo 7 ma ọ bụ n'elu maka ihe dị ka awa atọ n'ogologo. Dịka ntuziaka USDA, anụ ọkụkọ ga-eru ọ dịkarịa ala 165 F na nri ọkụ ọkụ na-etinye n'ime akụkụ kachasị nke anụ ahụ. Lelee ngwa ngwa a na-atụ anya ya - gụọ ihe ọkụkụ ọkụ.
- Gbanwee ara na-enye nri na -ekpo ọkụ ma na -ekpo ọkụ .
- Ọ bụrụ na ọchọrọ, gbanye anụ ahụ n'okpuru broiler maka ihe dịka 4 ruo 5 nkeji. Kwee ara ehi na-arahụ ruo minit 10 tupu e slicing.
- Gbanye onye osi nri ngwa ngwa ka elu. Wunye efere na mmanya n'ime ihe ọṅụṅụ na-adịghị na-esi nri. Na obere efere ma ọ bụ iko, jikọta bọta na ntụ ọka ruo mgbe a gwakọtara ntụ ọka ahịrị na ngwakọta dị mma.
- Ghichaa ntụ ọka na nnu bọta n'ime obere onye na-esi nri na-esi nri ma na-esi nri, nke a na-ekpuchi, na-eme ka oge ruo mgbe ọ ga-eme ka mmiri sie ike na nkeji iri na ise. Kuki ma bido maka oge ọzọ.
- N'aka nke ọzọ, ị nwere ike esi nri, mmanya, na ihe ọṅụṅụ dị na saucepan na stovetop ngwa ngwa. Gbakwunye bọta na ntụ ọka gwakọtara ma kpoo okpukpu ọkụ, na-akpali akpali, ruo mgbe ọ ga-eme ka ọ sie ike, ihe dịka 2 ruo 3 nkeji.
- Wunye ihe oriri n'ime efere nri na ngaji n'elu mpekere nke ara.
* Iji dochie leeks, jiri 1 ọkara dị ụtọ, nke a na-egbutubeghị, na 2 chopped green onions.
Atụmatụ ọkachamara
- Tinye fenbulu bọlbụ, sliced, na ngwakọta ihe oriri.
I nwekwara ike
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 578 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 207 mg |
| Sodium | 2,375 mg |
| Carbohydrates | 41 g |
| Fri nri | 6 g |
| Protein | 56 g |